Tunlai hian mikhual thar lo thleng tur i nghak em? Hetih lai hian, i rilru a buai deuh , i hrehawm a, i lungkham thei a, mahse eng nge i tih theih leh eng nge ṭha lo tih i ngaihtuah mai thei. Naupai atana a bik taka siam Yoga hi a solution tha tak a ni. Hemi chungchang hi vawiin hian han sawi ila.
Prenatal Yoga hi eng nge ni?
A awlsam zawngin sawi ila, hei hi hmeichhe naupai tan bik atana siam yoga practice bik a ni. Hetah hian thawk dan dik leh gentle, gentle stretching exercise te hi kan ngaih pawimawh ber a ni . Yoga pangngai angin pose harsa, taksa taxing tak tak a awm lo. A tum ber chu i taksa chu a inthlak danglam thei zawk a, i rilru a ti hahdam a, nau piang tur atana inbuatsaih che hi a ni.
He yoga practice hi i taksa leh rilru tan a tha hle. Tin, a hlawkna pawh naupai lai chauh a ni lo. Mahse hre reng ang che, yoga i la ti ngai lo a nih chuan hetiang class i lak hmain i doctor nen inbia ngei ngei tur a ni a, phalna i la hmasa tur a ni.
Engvangin nge naupai laiin yoga i tih ang?
Naupai laiin ni khatah minute 30 tal taksa tihchak hi nang leh i naute tan a tha hle. Chu chu i neih theih nan exercise tam tak i tih a ngai lo. Pregnancy yoga hi a low-impact a ni. A hlawkna chu i ngaihtuah aiin a tam zawk.
- Stress leh lungkhamna a tiziaawm: Naupai lai hian hormone inthlak danglam avangin lungngaihna, lungkhamna leh hlauhna te hi a awm fo thin. Yoga-a focused movement leh deep breathing pattern hian i nervous system a ti reh a ni. Tin, stress hormone (Cortisol) secretion pawh a control bawk . Hei hian i rilru a hahdam hle.
- Thisen kal dan a tichak: Yoga-a stretching exercise tih hian i thinlung leh i taksa pum puia thisen kal a tichak a. Ngaihtuah teh, i taksaa thisen kal that chuan i naute hian oxygen tamna leh nutrient tamna thisen supply tha tak a hmu tihna a ni. Hei hi i naute hrisel taka thanlenna atan a pawimawh hle.
- Nau neih a awlsam phah: Naupai laiin engtik lai pawha yoga tih tan hian nau neih huna hrehawmna leh lungkhamna hmachhawn turin chakna nasa tak a pe thei che a ni. Research pawhin meditation technique leh thawk lakna exercise te hian nau neih na leh a kaihhnawih hlauhna a tihziaawm thei tih a tarlang. Inrintawkna leh huaisen taka hmachhawninNatna chu tuar a awlsam ta hle mai.
- Ṭhian leh ṭanpuina network ṭha tak i siam thei: Yoga class i kal chuan nangmah ang naute nei nu dangte i hre thei ang. He hun chhung hian i thil tawn te sawi chhuah leh midangte thil tawn atanga zir chhuah hi chakna ropui tak a ni. Heng khawtlang inzawmnate hian nau neih hlauhna hneh turin a pui bawk.
Naupai lai stage hrang hrangah engtin nge yoga tih ang?
I naupai a lo zual zel chuan i exercise nasatzia i tihtlem a ngai mai thei. Stage tin atana yoga tih dan tur i lo thlir ang u.
| Hun chhung (Trimester) 1.1. | Ngaihtuah tur thilte |
|---|---|
| Trimester hmasa ber a ni | Hetih lai hian riltam ang maiin i hah lutuk thei a, i rilru a hah hle thei bawk. Chuvangin, thawkrim lutuk suh. Yoga pose te hi zawi zawiin uluk takin ti rawh . Hetih hun atana tha yoga hian natna lanchhuahna te pawh a ti reh thei a, chu chu natna leh hnungzang na a ni. |
| Second Trimester a ni | Tunah chuan i naute chu a lian deuh tawh a, belly pose leh sharp twist tih kha i bansan vek tur a ni. Yoga i lo ti tawh a, backbend emaw inversion ang chi pose harsa tak tak i practice tawh a nih pawhin, i tih tawh loh emaw, a awlsam zawka siam emaw a tha ber. |
| Thla 3 hnuhnung ber (Third Trimester) 1.1. | Hemi hun chhung hian i chau reng mai thei. I balance pawh a chhe thei bawk. Hetih lai hian yoga i tih hian taksa ti hahdamtu leh hip area hawn thei tur posture-ah rilru pe rawh. I taksa tana nuam leh him tak pose practice turin pillow leh block ang chi support hmang la. Hma lam pan chu pumpelh rawh. |
Heng thilte hi uluk takin enkawl rawh!
Naupai laia exercise lak hi hrisel taka awm theihna tur kawng tha tak a ni. Mahse a tam lutuk chuan a tichhe thei a ni . Exercise leh posture thenkhat chu nang leh i naute tan a hlauhawm thei hle.
A pawimawh ber chu i taksa thu ngaihthlak hi a ni. Pose engemaw i tih laiin hrehawmna emaw, natna emaw i neih chuan ti turin in nawr luih suh. Chu ai chuan chu pose atang chuan hnungtawlh la, dinhmun nuam tak zawng rawh.
Naupai lai hian yoga leh pose chi hrang hrang i tih loh tur a awm a:
- Hot Yoga: He yoga practice hi room lum lutuka tih thin hi nu naupai tan chuan a tha lo tak zet a ni. Temperature sang hian harsatna a thlen thei a, chu chuan naute nervous system hmasawnna a tichhe thei a ( Neural Tube Defects ) .
- I taksa twsting leh bending: Hetiang dinhmun chi hrang hrang hian i taksa a balance thei lo va, tlu theihna a tipung thei bawk.
- Pum chunga pressure siamtu dinhmun: Pum chunga nawr emaw, pressure pe thei position eng pawh hi naute tan a pawi thei hle.
Naupai hma atang tawh khan exercise i la tawh a nih pawhin naupai yoga i tan hmain doctor nen inbiakna neih hmasak phawt ang che tih hre reng ang che. Tin, yoga i tih lai hian a hnuaia vaukhânna chhinchhiahnate hi hre reng ang che. Heng zinga pakhat tal i neih chuan exercise kha bansan nghal la, i doctor nen inbia ang che. A tul chuan Emergency Department (ETU) ah kal rawh .
- Natna nasa tak , chetna engemaw tak nena lo awm.
- Vaginal atanga thisen chhuak .
- Naute pum chhunga che vel (movements) a tlahniam .
Take-Home Thuchah a ni
- Prenatal Yoga hi nu naupai leh nausen piang lai tan pawh exercise tha tak leh him tak a ni.
- Hei hian rilru hahna leh taksa natna a tiziaawm a, taksa insiamremna a tipung a, nau neihna atan rilru leh taksa a buatsaih bawk.
- Yoga practice eng pawh i tan hmain doctor rawn hmasa phawt ang che.
- Yoga i tih hian i taksa ngaihthlak thin ang che. Pose nuam lo, hrehawm leh hlauhawm tak takte chu pumpelh rawh.
- Naute na tak, thisen chhuak, emaw naute chetna tlahniam ang chi symptoms i hmuh chuan doctor lam pan nghal rawh.
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